December 2011
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Help Restore the Gulf →
Please ask your Senators to support the RESTORE Act (S. 1400) to ensure that fines collected from the BP oil spill are used to support ecosystem restoration in the Gulf of Mexico.
The BP disaster released millions of gallons of oil into the Gulf, causing devastating impacts to the region’s beaches, coastal marshes, barrier islands, and wildlife. Yet, unless Congress takes action, fines issued...
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Crossfit WOD: hammer-12122011
Backs Squats & Burpees
With a continuously running clock, for 5 rounds, do 1 minute AMRAP back squats (135 lbs men, 95 lbs women) then 1 minute AMRAP burpees. No rest between exercises or rounds. 10:00 total time.
Total: 114
Love this design.
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“I’m officially a NAVY Dad. My son signed his contract yesterday and is off...”
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Crossfit WODs: Deadlifts and Tabata Mashup
WOD #1: Deadlifts 5x3
Weight: 225-245-255-265-285
WOD #2: Tabata Mashup
6 rounds each of 5m shuttle runs and pushups alternating. i.e. 20 sec. of pushups, 10 sec. rest, 20 sec. of 5m shuttle runs (forward and backward), 10 sec. rest X 6 rounds (6:00 total).
Total: 123
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Crossfit WOD: Last Man Standing
aka “Death by Hanging Power Snatches & 30” Box Jumps”. In minute 1 do a HPS and box jump, in minute 2 do 2 of each, in minute 3 do 3 or each…until you are unable to complete the required reps.
Rounds: 6 + 6 @ 95# (105# Rx)
I was not the “Last Man Standing”. Those are monster box jumps for me. #gotnovert
shirt available on Shirt Crush
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Crossfit WOD: hammer-12022011
Rd 1. Run 400m & do 53# kettlebell swings for the same time as the run. Rd 2. Run 400m & do 95# push presses for the same time as the run. Rd 3. Run 400m & do air squats for the same time as the run. Rd 4. Run 400m & do kick-up handstands for the same time as the run.
Bonus Time: For each kettlebell swing -2 seconds. For each push press -3 seconds. For each air squat -1 second....
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Crossfit WOD: Crossfit Total — 4 PRs!
Back Squat: 285# (PR +10) Shoulder Press: 148# (PR +1) Deadlift: 325# (PR +20)
Score: 758
After the WOD was asked to show a new guy the 400m sprint course…
400m Sprint: 1:33 (PR -00:17)
4 PRs… #beastmode
Funny thing, I almost didn’t go tonight, it’s been a rough week at work.
November 2011
36 posts
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Crossfit WOD: Annie
Time: 25:14; meh, first timer, it’s a number to improve on. Between the Filthy 50 and Annie WODs this week, my arms are looking special from the speed rope. After today I think my shins will be sporting this look as well. I’m off to go surfing for the next few days. I hope to get a WOD in at a local box on Friday afternoon.
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Crossfit WOD: Thrusters 2x10
Thrusters 2-2-2-2-2-2-2-2-2-2
Weight: 95-115-115-125-135-135-145-145-155-170x1
Total: 2500 lbs.
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Crossfit WOD: Filthy 50
For time, do
50 box jumps, 24”
50 jumping pullups
50 kettlebell swings, 35#
50 walking lunges
50 knees-to-elbows
50 push press, 45#
50 back extensions
50 wall ball shots, 20#
50 burpees
50 double unders
Time: 49:40 as Rx
The K2E, wall balls and DUs ruined any chance of having a decent time in this WOD. My baptism into the Filthy 50.
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Crossfit WOD: Hammer-11172011
WOD #1:
For Time:
Row 1000m
15 Handstand Push-ups
20 Ring Dips
25 Ring Push-ups
Mod: 7/15 Handstand Push-ups from pike position on large tire. 15/20 ring dips with foot on a plyo box.
Time: 16:26
This WOD made me feel weak. Handstand push-ups just annoyed me after about 5. The ring dips… wow I just need to work on those A LOT. Had to do mods on those or I’d still be there.
WOD...
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Crossfit WODs: Back Squats and Parallette Burpees...
WOD #1: Back Squats and Parallette Burpees
5 RFT of:
5 Back squats @ 185#
15 Parallette burpees
Time: 15:29 Really need to work on my plyo skills, they gas me.
WOD #2: 1-1-1-1-1 Back Squats
205-225-245-255-275[PR]
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The Truth About CrossFit » T NATION →
mystrongmedicine:
But let’s step back from the Internet pissing contests, politics, lawsuits, and internal drama just a moment and look at the big picture. Right now in America, more than 65 percent of the population is overweight or obese. Kids are dying from adult diseases largely brought on by the basic lack of movement. With those dreary facts in mind, it seems silly to get into bitter...
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Crossfit Wod: Tabata Something Else + Yoga
Tabata Something Else: Full Tabata each of Pull-ups, Push-ups, Sit-ups & Squats consecutively.
Mod: Ring Rows for Pull-ups Score: 70-72-51-103 = 296
Plus 1 hour of Yoga
This was a tough week of 5 WODs for me. Super sore, feels like I’ve been in an accident. Couldn’t barely hold any Yoga poses today after Tabata; plain ole’ exhausted. I have until Monday night to get rested...
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Crossfit WODs: SUV Sprints & Ring Pushups
WOD #1: SUV Sprints
Push a SUV (Toyota Highlander) 115m for time
Times: 1:19, 2:14
WOD #2: Ring Pushups
50 ring pushups for time
Time: 6:00
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Conversations with my Daughter...
Me: I don't feel like cooking tonight.
Daughter: I'll cook. We're not going out.
Me: ??
Daughter: That would require me putting on pants.
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“You can’t stop the waves, but you can learn to surf.”
– John Kabat-Zinn
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What You Need to Know About Napping (Infographic) →
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October 2011
90 posts
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